Your Ultimate Chest Workout - Let's Begin
Are you ready to begin your chest workout?This 9 week routine will get you going, it includes weight training and body weight training There are three versions to this workout.
1.Gym version
2.Home gym version (barbell and/or dumbbells + incline bench)
3.Body weight version (no equipment needed)
The sequence will be Weeks 1-4 training
Week 5 – rest
Weeks 5-8 training
Week 1-2 (weight training) (Intro phase)
Weeks 3-4 (weights and bodyweight training) Pyramids (heavy not to failure)
Week 5 rest
Week 6-7 (weights and bodyweight training) (very heavy – failure)
Week 8-9 (weight training) (beyond failure)
Gym version
Chest Workout for Weeks 1 & 2 repeat every 7 days
Flat Bench Press (Barbell)
4 x 8 (rest 2 minutes between sets)
The next exercises should be performed as a super set i.e. 1 set of presses, followed straight away by 1 set of flyes, then 60 seconds rest
Incline Dumbell Press 3 x 10 (no rest)
Incline Chest Flyes 3 x 10 (60 secs rest)
Dumbell Pullovers
2 x 12 (60 seconds rest)
Chest Workout for Weeks 3 and 4 Pyramid scheme – you must increase weight on each set, and increase weight at each workout from the week before.
Repeat workout every 7 days. You will also add a bodyweight workout every 7 days.
Example would be: Weight training every Monday, Bodyweight training every Thursday (be sure to leave 2 days rest in between).
Weights day (increase weight on each set, no rest after the last set, super set with pec dec
Incline Dumbell Press (2 minutes rest)
1 x 8
1 x 6
1 x 4 +
1 super set pec dec machine of 12 reps
Cable Crossovers (60 seconds rest between sets)
3 x 12
Bodyweight workout
Parallel Bar Dips 3 sets to failure (2 min rest)
Push ups 3 sets to failure only 60 seconds rest between sets
Set 1 Flat on the floor
Set 2 Feet on the ground both hands on a step
Set 3 Feet on a step, hands on the ground
Week 5 rest
Chest Workout for Weeks 6 & 7
Incline Bench Press Barbell (continue pyramids)
1 x 8
1 x 6
1 x 4 +
1 super set pec dec machine of 12 reps
Decline Dumbell Chest Flyes
3 x 8 (2 mins rest)
Bodyweight Workout
Parallel Bar Dips
3 sets just short of failure then super set each with the following push ups
To perform these push ups you need 2 low steps, this will give you an extra stretch
Set 1 put your left hand on the step, right hand on the ground
Set 2 put your right hand on the step, left hand on the ground
Set 3 put both hand on a step on either side of you, do not lower chest below step level
You complete 1 set of dips and then without rest 1 set of push-ups, then 3 minutes rest and repeat.
Pec Workouts for Weeks 8 and 9
No bodyweight workout, just weight training every 7 days.
Dumbell Press (4 sets, no rest in between)
1 x 10 Flat (no rest)
1 x 8 Decline (no rest)
1 x 8 Incline (no rest)
1 x 10 Flat
Cable Crossovers
3 x 8-10 (2 mins rest)
Dumbell Pullovers
2 x 12 (60 seconds rest)
Completed! For the home version,
Replace the cable cross-overs with close grip bench press
Replace pec dec with incline bench dumbell fly Try a complete Upper Body workout Go from Chest Workout to Bodyweight Exercises
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